Comparing Nutrients in 1 kilogram Beets VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Beets	14%	3%	83%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Beets	Boiled Beet Greens	Recommended Dietary Allowance
Energy	15% 430kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	3.82% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	42% 54.6g	130g per day for Men 19-50 years
Sugars	93% 67.6g	8.28% 6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	76.3% 29g	38g per day for Men 19-50 years
Protein	28.8% 16g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Beets	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	426% 3830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	65.8% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	273% 1090μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	54.4% 49mg	277% 249mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	121% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	4033% 4840μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beets	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	16% 160mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	279% 2.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	100% 8mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	223% 5.14mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	57% 400mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	267% 9090mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	23.7% 876g	24% 891g	3700g per day for Men 19-50 years

Nutrient Comparison: Beets VS Boiled Beet Greens per 1 kg

Compare the macro and micronutrient content in 1 kg of Beets versus 1 kg of Boiled Beet Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Beets vs Boiled Beet Greens:

• 1 kilogram of Beets has 7.8 times more Vitamin B9 than Boiled Beet Greens.
• While 1 kg of Boiled and Drained Beet Greens contains 191.5 times more Vitamin A, 3.8 times more Vitamin B1, 7.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2 times more Vitamin B6, 5.1 times more Vitamin C, 45.3 times more Vitamin E and 2420 times more Vitamin K than Raw Beets.
• 1 kilogram of Beets have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Beets as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Beets vs Boiled Beet Greens:

• 1 kg of Boiled and Drained Beet Greens contains 7.1 times more Calcium, 3.3 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 2.8 times more Potassium, 3.1 times more Sodium and 1.4 times more Zinc than Raw Beets.
• Both Beets and Boiled Beet Greens contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Beets lack sufficient amounts of Calcium
• Both Raw Beets as well as Boiled and Drained Beet Greens lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Beets has 1.8 times more Carbohydrate and 11.3 times more Sugars than Boiled Beet Greens.
• While 1 kg of Boiled and Drained Beet Greens contains 1.6 times more Protein than Raw Beets.
• Both Beets and Boiled Beet Greens offer comparable quantities of Fiber per one kilogram.
• Both Raw Beets as well as Boiled and Drained Beet Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.